4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup dry white wine or low-sodium chicken broth
1 1/2 tablespoons all-purpose flour
3/4 cup 1% low-fat milk, divided
1 tablespoon prepared mustard
How to Make It
Combine first 3 ingredients; sprinkle over chicken. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 3 to 5 minutes on each side or until browned. Remove chicken from pan, and set aside.
Add wine to pan; deglaze by scraping particles that cling to bottom. Combine flour and 1/4 cup milk, stirring until smooth; add to pan. Stir in remaining 1/2 cup milk and mustard. Cook over medium heat, stirring constantly, until thickened. Return chicken to pan. Bring to a boil; cover, reduce heat, and simmer 5 minutes or until chicken is done. To serve, spoon sauce over chicken.